Mediation For The Masses

Meditation: Health And Science

How Meditation Can Save You From School Stress



For most students, going to school is a grueling task. Waking up every morning, doing their assignments, and studying for their exams will, at some point, only bring upon stress. Students nowadays are not only affected by external pressures but they also often deal with emotional stressors. Failing to cope with such stressors only worsens the student’s experience at school. That poor experience may only lead to them giving up at some point.

An excellent solution to this problem is the incorporation of new habits or routines. One of the reasons most students face this problem is due to the lack of hobbies or a companion. An example of a new hobby they may try out is meditation.

The Benefits Of Meditation

Meditation is a practice that aims to transform an individual’s mind. Through various techniques, an individual can train his or her brain to become more aware and have a healthy sense of perspective. Through this exercise, they may achieve a mentally clear and stable mind. Meditation also comes with several benefits. Listed below are some of its benefits for students.

Physical Benefits



  1. Your immune system improves, making you less vulnerable to diseases.
  2. Your energy level increases, thus making you more capable of doing different kinds of tasks.
  3. You decrease your chances of developing high blood pressure.
  4. You increase the production of serotonin in your body, thus making you happier and more relaxed.

Dr. Nikki Martinez, PsyD, LCPC, supports this by writing, “Just a brief meditation episode can rejuvenate us when we are feeling tired. Like biofeedback, meditation can help us to learn to control our own blood pressure, heart rate, and breathing. If we develop these skills, we can have control over the amount of stress we put on our body and quickly shut it down.”

Mental Benefits

  1. You gain emotional and mental stability.
  2. Your creativity increases and more ideas flow through your mind.
  3. You begin to think less of your problems and focus more on the essential things in your life.
  4. You gain clarity and peace of mind, which may lead to happiness.

Not only does meditation benefit you physically and emotionally, but it also improves your personality. Through meditation, you may gain a better understanding of yourself. Moreover, Sadhbh Joyce, Senior Psychologist at the Black Dog Institute, says, “Meditation allows us to take advantage of our brains’ neuroplasticity and effectively rewire it to enhance things such as concentration, focus, and memory.”

How To Incorporate Meditation Into Your Life

Next, you may be wondering how to incorporate meditation into your daily routine. As a student, the most effective time to do it would be as soon as you wake up or before going to bed.

For beginners, here is a step-by-step procedure you can follow when meditating at home.

  1. Find yourself a comfortable spot. Take a seat and prepare to begin.
  2. You then need to set a time limit for the session. It may be 5 to 10 minutes long.
  3. Fix your posture and find a stable position you can maintain during the whole session.
  4. Watch your breathing. Don’t inhale and exhale too fast. Pace each breath equally.
  5. Allow your mind to wander through all your thoughts and ideas. Let them flow, but don’t let them bother you.
  6. Practice each step and set this as a daily routine.



Meditating will only take up a little of your time, and the benefits you receive from it are worth the effort. Why not give it a shot and get into this new hobby now? Break free from the stress of school and discover your full potential.

“Mindfulness meditation, in helping us bring full attention to the present moment, helps us reclaim our lives. It increases our capacity to be aware and in tune with our experiences, our feelings and emotions, our body, our mind and spirit. With mindfulness, we learn how to reconnect with ourselves, with life, and our humanity.” Andrea Colombu, LMFT.

Why Students Should Try Meditation



It feels like students from primary school to college can barely find time to relax and breathe fresh air. Most students find themselves stressed out with school work, exams, parties, and other aspects of their vigorous campus life. The intense lifestyle in school might cause anxiety, stress, and sleep deprivation to these individuals. Thus, universities and colleges are now turning to meditation to improve the well-being of their students.

If you as an individual or your school still is not practicing meditation, here are various reasons why you should.

It Improves Focus

A lot of people envy a student who tops the class without having to put too much effort into studying. But unlike them, you might have difficulty achieving these kinds of results. Experts say that those who are excelling in school have vast capabilities of quickly absorbing the lessons taught in class or the concepts they read in their books.

With meditation, you will also be able to improve your focus. Studies have proven those who engage in this exercise are more focused on their tasks as compared to those who do not meditate. Once you have fully mastered the art, it would be easier for you to focus, which will eventually translate to better academic performance. Andrea Gurney, Licensed Clinical Psychologist, wrote, “Kids who practice meditation and mindfulness reap a host of benefits, including but not limited to increased focus, self-control, coping strategies, emotional regulation, and better relationships.”

It Lowers Stress Levels



There are stress levels which are healthy for you since it prompts you into action and guides you toward achieving your goals. However, too much stress can also be unhealthy for you. Students have to deal with the combination of tests, co-curricular activities, admission exams, social pressures, and love problems. Once they fail to handle the pressure from everything, they will collapse emotionally.

Mindfulness meditation improves your capability to cope up with stress. Engaging with this activity will enable you to realign your mind and recharge your body. It will also increase the levels of peace and serenity inside you. “Mentally,” wrote Andrea  Colombu, LMFT, “meditation provides the type of support our mind needs to cope with the many pressures and stressors our modern lifestyle imposes. Meditation helps us re-balance and thrive in today’s overstimulating, stressful and frantic lifestyle quieting the mind and allowing it to experience openness and tranquility.”

It Drives Creativity And Innovation

The advantages of meditation do not only address stress and academic performance. Instead, it goes beyond these usual school necessities. This exercise drives creativity and innovation due to its power to accelerate the performance of the brain. It will help you navigate endless possibilities on whatever idea you have. Also, it pushes you to be more inquisitive, which will bring your mind to a world of innovation.

It Provides Better Sleep



Various research shows that meditation is an effective treatment for insomnia. Since students find their minds alert all the time, thinking about their term papers or tests, they often find it difficult to sleep. You can meditate at least 30 minutes before sleeping so that you can train your mind and body to disconnect from the hustle of your academic life.

“Of course, what list of physical benefits would be complete without the fact that meditation can help us sleep better? If we do it in the evening before bed, we set the stage for calm and relaxation, and prepare the body for a tranquil sleep. Since our body produces chemicals that rebuild our immune system, and modulate mood during sleep, it becomes a very valuable cycle.” – Dr. Nikki Martinez, PsyD, LCPC. 

Studies have proven that meditation is a better and more effective remedy to sleeplessness than any other medication.

Mindfulness meditation provides endless benefits to people, especially to students. Once you master meditation, you will fully enhance and grow both your mental and emotional health and experience the best student lifestyle possible.



Why Meditation Doesn’t Work According To Therapists



I cannot speak for everyone, but I have started meditating after several physical therapists recommended it to me. You see, I have to be on-the-go all the time because of my job as a sales representative. There are customers here and there, as well as products to carry at times. After my working hours, I still need to tend to my house, do the laundry, start meal prepping, etc. A few times during the week, I play football with my friends or lift some weights at the local gym.

The result of my activeness is not only body ache but also a restless mind. Every time I would go to bed at 10 PM, I would end up falling asleep around 3 AM. I tried different techniques to feel drowsy, such as turning off my TV on time, not coming near my iPhone, and reading a boring book. I also thought that working out before bedtime would help, but that was when my eyes stayed open until sunrise. So, that’s not a good option.

Then, one of my physical therapists insisted, “You should try meditation. I do it to relax my body and mind as well.” Also, I read a quote by Dr. Nikki Martinez, PsyD, LCPC, stating, “It could be exactly the missing piece you have been looking for to create optimum health. Meditation is good for the mind, body, and overall emotional well being.” I was doubtful for a hot minute, but when I tried it, it worked like magic for me. I would meditate two or three times a day, depending on how restless I feel. Sleep came more easily, stressful activities, or people no longer bothered me, and life became more effortless to live in general.



The truth is, meditation served me so well that I recommended it to my friends and family members months later. It boggled me, though, when some of them said it’s a bogus practice. I mean, it honestly worked for me, so I knew that’s not true. However, it did nothing but waste their time. I took the high road and respected my loved ones’ opinions about meditation, but when I came home, I looked for some explanation online as to why it won’t work for some people.

Here’s what I found.

1. You Believe That Meditation Will Not Work

The first flaw in the plan is keeping the assumption that meditating is a fad. People say that the words we use are too powerful, in the sense that what we say is typically what happens. So, when you mention, “No, meditation will not work,” that is what you will see: a failed technique.

A quick fix for this issue is to avoid using overly certain words. Never say never because something good may not ever take place if you do that.

According to Psychologist David Creswell, “Adopting an attitude of openness and acceptance toward one’s experience is critical to becoming more mindful. The idea is to be view these moments with a detached and non-judgmental curiosity.”

2. You’re In Your Head Too Much

Another thing that makes meditation a failure is that the individual cannot quiet down or let go of their thoughts.

You may keep your eyes closed, but you are thinking about what you should eat for lunch. You may be trying to take deep breaths, but your mind is picturing out your paperwork or piles of laundry.

When you meditate, you cannot multitask like that. It is vital to focus on clearing your thoughts and freeing yourself from your worries, albeit momentarily. That is the only way for meditation to have a positive effect on your life.



4. You’re In A Noisy Room

Meditating in a room that’s full of noise is not always a smart move. The distraction does not come from the loud sounds that kids or other people make, after all. When you have a new TV or game console to play within the same place, you may become too eager to get to them. If there are books that you have to study, that’s all you may think about.

What some practitioners do is that they go to a room with the least amount of furniture or any object that may distract them. Others even face the wall or put on noise-canceling headphones, especially if they live in the city. You can do the same things if you want to give meditation a chance.

5. You Expect Too Much From It

The expectations I heard from my friends regarding meditation blew my mind. One said, “I thought I would see the universe or some heavenly beings if I concentrated enough, but I did not.” Another person said, “My stress level did not go away completely. It’s a bummer.”

The reality is that meditation is not an incredibly magical concept that will take you to another dimension or remove all your worries. Its healing properties will take effect over time. Only the experts have a shot at seeing the things that the naked eye cannot as well. As long as the practice gives you peace and allows you to find your direction, that’s more than enough.


Final Thoughts

Alexis Conason, a clinical psychologist, reminds us that in meditation, there is no right or wrong practice. She wrote, “People often think that a good meditation session is one where you can keep all of your attention on the object of your practice, such as your breath, but the nature of the mind is to be active, and noticing the active mind is itself part of meditation practice.”

It is no secret that meditation is not for everyone. It may have worked for me, but it may not do the same thing for you. Still, give it a try to know which is which.

Good luck!

Your Complete Guide To Meditation

A lot of people are starting to enjoy meditation because of the countless benefits it provides. According to a psychologist, meditation is not only good for one’s physical wellness but also for his or her mental health. As such, if you want to have an improvement in your lifestyle, be sure to make meditation part of your day-to-day activity. It can be overwhelming at first to start meditating, especially if you have no idea how it works or where to begin.

Andrea Colombu, LMFT, says this about meditation: ” Mindfulness meditation, in helping us bring full attention to the present moment, helps us reclaim our lives. It increases our capacity to be aware and in tune with our experiences, our feelings, and emotions, our body, our mind, and spirit. With mindfulness, we learn how to reconnect with ourselves, with life, and our humanity.”




Do not fret because we are going to share the basic things that you have to know about meditation. Make sure to read the rest of this article if you want to find out more about this ultimate guide so that you can save yourself from committing mistakes or errors. Here is the complete list of guidelines:


You Have To Want It

The first thing that you have to remember about meditating is the importance of wanting it for yourself. You must not try meditation just because others are doing it or you think it is cool. As much as possible, learn how to enjoy it for yourself because it is the only way to gain the benefits that it brings. Take note that without love for meditation, you are only going to regret the time that you spend doing it. As such, it is crucial to fall in love with the act of meditation and make it a hobby.

Also, you must not complicate it. As psychologist and therapist Nick Wignall says, “The mind is a complex thing. Best not to put too many expectations on “the way it should be.”


Find Your Perfect Spot

When it comes to meditation, you need to make sure that you are comfortable with yourself. It can be challenging to do this because of the distractions surrounding you. Hence, it is best if you will begin your journey by finding the perfect spot where you can meditate. Look for an area where you can feel comfortable about everything. The place must allow you to quiet yourself and summon positive energy. A perfect example of this is in your backyard or an open park. The choice depends on your preferences.




Invest In Some Stuff

If you are still starting in meditation, it is also recommended that you spend some cash in buying the necessary things that can make meditating more effective. For example, purchase the ideal apps that can teach you the different ways of meditating. With these apps on your smartphones or tablets, it becomes easier on your part to devote time to meditate. Jacqueline Abeling, LMFT, says, “While no substitute for a trained, licensed professional, these apps can provide in-the-moment help and guidance and/or serve as a bridge between therapy sessions to practice and employ stress management strategies.”

Another thing that you can purchase for meditation purposes is a comfortable meditation cushion or chair. Think of the money you will use as an investment for your mental wellness instead of looking at them as expenses.


Look For Help

There are times when you may feel confused or lost in your meditation journey. Do not give up easily because there are several options available for you. In times of confusion and doubt, the best thing that you can do is to look for help. Find people who can teach you more about meditation. Connect with the individuals who can motivate you to keep going on your new journey to mindfulness. It can be a challenging hobby to maintain, but its benefits will last for a lifetime. Do not be afraid to seek help from the right professionals. You can even hire an instructor or a teacher to help you meditate.


Keep Yourself Educated


Another thing that you can do is to improve your knowledge about the subject of meditation. Accept the fact that there is so much more to learn about this topic so that you can open your mind to new learning. Stop thinking of the limitations and focus on how amazing it will be for you to make meditation a part of your life. All you have to do is to read more books about the said subject or watch tutorial videos for free. These resources can be accessed through the use of the Internet. If you have friends who love meditating, do not hesitate to ask them for questions or clarifications.




Meditation is what you need if you want to have peace and clarity in your life. Be sure to enjoy every moment that you get as you dedicate your time and efforts in doing it. Things will get better if you master this art of meditation.


Top Insights From 2015 Chicago National Depression Conference

Depression is commonly widespread in different places around the globe. If you look closely into the recent news coverage by various media outlets and newspapers, you will discover that the global suicide rate has risen over the past few years. One of the top reasons for this occurrence is the increasing number of individuals who suffer from depression. If you know someone who is suffering or going through a hard time, I highly recommend that you understand some insights from the 2015 Chicago national depression conference.




Before anything else, you have to be completely aware that you have the power to help someone who is going through depression. Take note that your words and actions matter, which is why you have to be careful in what you do or say when it comes to dealing with a depressed individual:


Stop Blaming The Victim


Never make the mistake of blaming the other person for his unhappiness. Always put in mind that no one wants to feel depression. What is happening in that person’s life is the primary cause of his current condition and not the way he thinks.


Be Supportive No Matter What Happens


Take note that now is the time that you have to be supportive and more caring for someone who is depressed. Even if it becomes challenging to deal with him, be sure to continue showing him that he matters in your life.


Always Be Available


Another thing or info that you must never forget is the significance of letting a person with depression know that he is loved and accepted. At the same time, show him that he can rely on you in times of needs. Whenever he asks for help, be sure to be there immediately.




As already mentioned above, you have a role to play in helping someone who is depressed. Make an effort to do what you have to do.



The Focus Of The 2015 Los Angeles Open Heart Meditation Workshops

People were amazed to get the chance to experience an excellent event in the 2015 Los Angeles Open Heart Meditation Workshops. It is where they get to understand a lot about the health benefits of meditation, especially for the overall development. The workshop focuses on several different practices that utilize mindfulness meditation that runs throughout physical sensations.


Loving-kindness and open-heart meditation help develop empathy, vulnerability, sensitivity, and awareness. It also creates a humanizing effect that potentially gives ways to proper communication, a better relationship, and more prominent self-respect. The more there’s a training of mindfulness, the more individuals can get a chance to show their authentic sides to others.

Open Heart Guided Meditation

  • Deep breathing is one of the essential processes of open-heart meditation. It is where the air must get inhaled in the nose and passes through the mouth. Three consecutive deep breathing is genuinely enough. As long as it creates a levitating feeling, then the physical attributes will cooperate.
  • Softening the heart toward others is basic. People don’t entirely need to please others excessively. It’s quiet enough that they can be aware of what would make other people happy. From there, they can always keep coming back to their aspirations of enjoying happiness by doing something good for the benefit of other individuals.


  • Bringing an image in mind of a person whom someone truly admires is one of the potential ways to practice meditation. It is where people can boost self-confidence by just thinking about the good traits or attributes of that particular someone.
  • Thinking about a particular person that most individuals can’t get along with is also a great way to internalize things holistically. But note, the thoughts of that person shouldn’t have to be negative. The process should preferably put one’s self in that person’s shoe to elicit empathy.

There’s no right or wrong process of meditation. It only takes practice to calm the mind and reflect on things around.

Your Guide In The Pursuit of Happiness

What is the first thing or thought that comes into your mind when you hear the word “happiness”? For some people, happiness is equated to having everything that they want in life. However, for others, it is achieving their full potential or reaching their dreams. There are also those who think of being happy as a state of mind where they are free from the burden of expectations from their family or the demons within themselves. According to Kirstin Naumann, LMHC, “My patients would agree that the key to happiness is finding safe, intimate relationships within themselves and with others. If they quiet the voices of self-condemnation and shame and instead practice empathy, kindness, and compassion, their hearts open up to happiness and joy.”

Clearly, each person has a different view when it comes to happiness.



In this article, allow us to make an effort to discuss the different strategies available to men when it comes to the pursuit of happiness. Our primary goal is to let everyone know that joy is within one’s grasp. The notion that it is difficult to accomplish is not true, because the reality is that as long as you know how to put your heart into it, everything is going to be okay and you can make it happen.

Below is the list of guidelines to follow as you search for what makes you happy and glee:

Never Let Emotions Get The Hold Of You

There are times when it would be easy on your part to get mad or angry with someone. The reality is that not every person is going to make you smile and feel happy. There are those who make it appear that it is their primary goal to piss you off. The smart thing to do is never to allow them to get the hold of you. Remember that you can never control the way others act or speak. Fortunately, there is something that you can do with the way you react. Be smart enough to ignore those who will only cause you stress.


Find Your Own Happiness Project

Find out what genuinely makes your heart jump for joy. Dedicate yourself into setting up goals that can make you feel happy as well as light up the lives of everyone around you. Start a happiness project based on the said objectives. There will be a lot of challenges along the way, but you can make them happen. The best part about having this kind of project is that it will give you a sense of purpose. You will become more inspired to wake up every day and do the things that are necessary for completing the project.

Barton Goldsmith, LMFT, advises us to listen to our hearts. He wrote in his article, “You are the only one who knows what fills you up. Your family and friends may think you’d be great at something that really doesn’t float your boat. It can be complicated following your bliss. Just be smart, and keep your day job for the time being.”

Stop Living A Sedentary Lifestyle

Prioritize your health at all times. Remember that being lazy and stubborn will get you to nowhere. Whenever you have nothing else to do, be sure to commit to going to the gym for some exercise activities. Being physically active will not only prevent you from getting sick. At the same time, it can also improve your mood. If this continues to happen, you are bound to experience genuine happiness that can have a positive ripple effect on every individual in your life. Stop making excuses so that you can get what you deserve. Another option available is meditation, which does not require long hours to be completed.

Be Appreciative of Every Single Thing

Practice the art of gratitude or being thankful for your daily life. Take time to appreciate what you have in your life. Remember that nothing and no one in this world happens by accident. Every person that you have carries a purpose. Every encounter that you experience has its reason. What is essential at this point is your appreciation for these things. Being grateful can bring a positive change in your life. It will allow you to see a better version of the world until you no longer need to convince yourself to be truly happy. It will come naturally.

Melanie Greenberg, PsyD, also believes in this. She says, “Research shows that writing daily or weekly gratitude diaries or writing letters of appreciation can improve your mood and health.”

Connect With The Right Individuals

As already mentioned above, some people only cause stress and anxiety in your life. These individuals are called stressors, as they will just bring you down. The best or ideal way to deal with this situation is to get rid of them. Do not be afraid to cut ties with these persons, as they will only continue to bring in negativity. Instead, find a way to connect with the right persons. Use every opportunity to hang out with like-minded individuals who share the same passion as you do. These are the people who will show you that being in a state of happiness is not difficult to achieve.



Being happy is a constant decision that you need to make every day as long as you are alive. Every situation presents you with a new opportunity to live a life that is full of happiness, gratitude, and hope. Be a light of hope to everyone around you. Find it in your heart to spread happiness around, especially those who have been deprived of this feeling for a long time. Do not be afraid to open your life to those who deserve to feel joy. You are going to succeed in this journey as long as you believe in yourself.

Why Patience Is Essential In Successful Meditation

Many who attempted meditation end in giving up feeling frustrated.  Some may even question its effectiveness.  Well, I was one of them.  I even used to doubt if those who claimed to have reached the state of enlightenment through meditation have indeed reached that point.  I can’t even get myself to concentrate for a minute.




What Is Enlightenment?

Life has been full of pain and suffering.  Is there someone you know who had lived or is still living but never experienced getting hurt?  No person could avoid such, and no matter how unwillingly we are, we will at one point in this life cause others pain, too.

Isolating or separating yourself from others can’t make you free from suffering either.   In fact, the more you detach yourself, the more painful it would be for you.  Even people around you will be hurt by the fact that you are trying to avoid them.

“However, explains Maury Joseph, PsyD, “when we start asking ourselves, others (e.g., our therapists), and life to somehow grant us the power to not suffer the realities of human life that we all face, we are in pursuit of an impossible and potentially self-destructive goal.”

The answer then is not becoming pain-free, but being able to accept that pain and suffering as part of our lives.


Pain Comes For A Reason

Look around you, and see that all are suffering just like you.  The only difference is that they still manage to smile despite the pain they carry in their hearts every day.  We feel hurt because of our attachment to someone or something.  That pain causes us to feel lost and afraid and yet expect so much for the future.  In recognizing the pain and trials, we become hopeful, and that hope empowers us to keep going.


Leave The Past Behind, And Mind What’s In Front Of You Today

Our relationship should not be based on fears that we might lose them someday and be alone.  We should not see the future as like that in fairytales.  Sometimes, we are too focused on the wrong timeline that we forgot to see what’s in for us today.  And that’s when we miss our opportunity to be happy.

John Grohol, PsyD, wrote in his article, “Things don’t disappear on their own. You need to make the commitment to “let it go.” If you don’t make this conscious choice up-front, you could end up self-sabotaging any effort to move on from this past hurt.”




The reality is that life is simple and should be lived simply.  Life is not your past and not your fantasy.   It is here now in front of you.   Whoever is in it, look, appreciate and live with it, and be happy.


That is enlightenment at its glory.  Being able to accept and see things without much expectation of the future.  Looking at life with the right intention, not harming, not manipulating, but enjoying each moment, doing what you need to do, saying what is in your heart.  Then, you’ll have no regrets, and you’ll have your inner peace.


Sometimes, things become complicated because of our tendency to imagine the future.  We become so hard on ourselves (and other people around us) because we think “this is how it should be.”  That thinking can turn you into a robot with no feelings, only looking at what’s ahead, getting to that goal without care.


You can still be the best that you can.   You can achieve anything with integrity through the talent given to you.  Learning to do things the right way, paying attention to details, being present at the moment take away the need to struggle and run over someone (either intentionally or unintentionally).


Silence Is Not The Key

I sat there for five, 10, 30 minutes, in silence, but I can’t seem to achieve a moment of deep concentration.  My mind was everywhere, and my body was eager to make a move.  I was never successful in my first, second, nth tries.  It took me years, but I never gave up.


I read books, practice being present, appreciate everything around me (even the noise).  I sat in the same corner every day for just 5 minutes.  In the office, right in my chair whenever something bothers me, I just close my eyes.  Success in meditation is not about the silence around me, but to silence the one within me is the secret.  Peace can be achieved with the patience to wait for it to happen.




Patience can bring you in the present moment, and mindful of all those around you turns you into someone who talks with politeness, stand with dignity, walk with confidence, and think with a clear mind taking into consideration others’ emotions.


Meditation is not about hurrying things, but being patient, until the time comes.  It’s a habit you will develop over (the right) time, not at the time you wanted to. “Try to avoid “forcing” yourself to be present or mindful,” says Laura Schenck, LPC. “There is nothing aggressive about meditation. When we push ourselves too hard or force something to “happen” it usually does not happen. Simply breathe, relax, and allow your efforts to be open, relaxed, and steady, she continues.

Because meditation is not magic, but a practice that cultivates patience and discipline through your mind that your body will follow.



Healing After A Loss: Meditation For Your Grief



“When we lose a loved one, the pain we experience can feel unbearable. Understandably, grief is complicated and we sometimes wonder if the pain will ever end.” – Jodi Clarke, LPC.

Grief can be caused by losing someone we love or something precious to us. It can bring us into deep despair which can be challenging to overcome. Grief is defined as a form of the following:


  • Sadness
  • Depression
  • Regret
  • Anger
  • Fear


These forms of grief can confine us eternally, and each of us has a different approach in dealing with them. There’s no manual to follow to get out of it. All of us have experienced grief in different ways, and people grieve about various things. The executive director of the Grief Recovery Institute, Russell Friedman, said that grief isn’t confined to a loss of a loved one; a change in behavior can cause it. Keren Humphrey, the author of the book Counseling Strategies for Loss and Grief, and a retired counseling professor described grief as a loss of something meaningful.


Whenever you realize that you are grieving, it is fundamentally necessary to think if you have done enough to overcome it completely. Some cultures have suggested that there is a length of time for someone to spend in the grieving process. However, for some, they can move on by being busy, going on about their day to day lives and eventually, their grieving emotions begin to fade.



Approaches To Resolving Grief

One way of overcoming grief is the realization that our loved one will not want us to be suffering. Instead, they’d like us to recall the good memories with them and move on with our lives.


Not knowing how to arrive at a resolve or conclusion can prohibit us from freeing ourselves from grief.

Claire Bidwell Smith, LCPC, also says this about grief: “The bottom line is that our culture needs to do a better job of embracing death and supporting the grief process. If we can continue to grow the conversation about grief and bring awareness to the experience of dying we will all able to support each other and create more healing grief experiences.”

Additionally, releasing ourselves from grief can really be tough since the person is no longer present. However, there’s a recent technique from an ancient concept that can help us with the grieving process, and it is called forgiveness.


The first technique is we need to know what type of emotion we are feeling and think if we need to keep it that way, and for how long we need to endure it.


Another technique is to focus on the positive things which help lessen the grief we are feeling. Lastly is to have someone to talk to about things we regret to say or left unsaid for a while.

Roya Rad, PsyD, advises, “Replace the negative feelings with positive ones: Cognitive modification is a great tool to be used here. Using statements that focus on looking at the loss as something temporary. For example, “that was a rough period of my life but I will move forward.”

The following is a form of meditation that can reduce the feeling of grief.


Meditation For Grieving

If you ever felt grief due to the passing of a loved one, allow a few minutes to sit still and read on the following steps for meditation.


  • Look for a place where you will not be distracted or bothered for the next 15 to 20 minutes. Sit on a pillow or a blanket to feel at ease.


  • Start deep breaths at a slow pace. Focus on your emotion, just feeling it and not analyzing it.


  • Begin to recognize your feelings in a kind and caring way. Try to think about the face of your loved one or visualize them sitting in front of you.


  • Then think about the unsaid things you want to say and believe that you are speaking with them. Say what is in your heart, focus on the emotions and think of what will they most likely tell you. Say that you forgive them and let them say the same for you.


  • Then bring your focus to the happiest memories you have with them. Try to relive the happy times and deep relations you have with each other allowing grief to become a positive feeling.


  • Once done, breathe deep and slowly again. After a few minutes of silence, you may end your meditation.


There’s no immediate solution to remove the pain from grieving. It is a journey that can be short or long. One thing to keep in mind is that we need to go through it rather than suppress it and pretend that everything is fine. Suppressing your grief can bring about physiological symptoms sooner or later. Facing your pain and being more honest with yourself will help you recover better during the grieving process.



The Whats And How Tos Of Biblical Meditation


Meditation – most people would associate it with relaxation, allowing the mind to rest, freeing ourselves from our worrisome thoughts, being mindful about the NOW and not on either what’s already PAST or what’s still COMING. Well, it’s even associated with yoga! It’s because of these meanings that Christians shun away from meditation. They say it’s an unbiblical practice.

But how very wrong that way of thinking is! The Bible encourages believers to meditate. The Bible contains 20 verses that have the words meditation and meditate. So, if you’re a Christian wanting to do meditation but just isn’t sure how’s it done fitting with your conviction, below are the what and the how-tos regarding Biblical reflection.